WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

10 Band Pull-Aparts

10 Scapula Pull-ups

10 Hanging Hollow Rocks

10 Bent Over Alternating Dumbbell Piston Row

Get your shoulders and upper back warmed-up and ready to go. If you can’t hang perform the scap reps on a Row station and perform the Hollow Rocks on the floor.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets:

2-5 Strict Muscle-up w/No Press-Out

+

2-5 Strict Ring Pull-ups

+

10-20 Hollow Rocks on Floor

Pick a rep count that you can maintain for all 5 sets. If you don’t have the capacity for the Strict Muscle-up substitute 5 Seated Banded Transitions + 10-20 second Ring Hold at Chest, and then perform the Hollow Rocks.

1c) 20:00 – 26:00 – Every 1:00 x 6 sets: 6 Supinated Bent Over Barbell Rows

Pick a load you can sustain for all 6 sets.

1d) 30:00 – 45:00 – Every 5:00 x 3 sets:

Set 1 – 1 round of – 30 Hang Power Cleans 115/75 + 30 Toes-to-bar + 90 Double-unders

Set 2 – 2 rounds of – 15 Hang Power Cleans 115/75 + 15 Toes-to-bar + 45 Double-unders

Set 3 – 3 rounds of – 10 Hang Power Cleans 115/75 + 10 Toes-to-bar + 30 Double-unders

Scale as needed. We want you having around a minute of rest so if you know you don’t have the capacity for this scale appropriately. Set 1 you should be able to complete with 1 break at the most on the bar and 2 breaks at the most on the Pull-up bar.

Accessory:

2) Monostructural Conditioning – Row: 20 x 250m

Rest 1 minute between efforts. Goal is to perform at your 2K pace.

3) Weightlifting – Clean High-Pull: 5 sets of 5

Rest 90-120 seconds between sets. Perform at loads that allow you to get the bar to the sternum every rep. Reset the bar and your start position on the floor between every rep. Use straps if you have them.

4) Gymnastics – False Grip Ring Rows: 4 sets of 20

Rest 2 minutes between sets. Perform at an effort that leaves you finishing each set with a few reps. Increase difficulty by adding load or putting your feet on a box.

5) Trunk – Anchored Sit-up-to-Stand: 5 sets of 10

Rest 90-120 seconds between sets.

6) Accessory – Supinated EZ Bar Cable Pause Pull Downs: 5 sets of 5

Rest 2 minutes between sets. Hold at the chest for 5 seconds each rep.

7) Pre-Hab – 3-5 sets of:

10 DB Lat Pull Over

5/side Bird Dog Row

20 Low Banded Face Pulls

For quality, not for time.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE